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7-Minute Workout Calories Burned: Is This The Perfect Exercise Routine for Busy People?

Do you ever feel like your day is just never going to end?

That there's always something more that needs to be done? It doesn't have to be that way.

There are plenty of ways to make the most of your time, and one of the best is exercise.

There's a myth out there that exercising takes too much time or requires equipment or makes you sweat for hours on end.

7-Minute Workout Calories Burned: Is This The Perfect Exercise Routine for Busy People?

But it turns out the perfect workout only takes 7 minutes!

And it doesn't require any special skills or equipment – all you need is some space and a chair.

What Is the 7 Minute Workout?

The 7-minute workout was developed by HR (Human Performance) Institute in Orlando, Florida.

It's the brainchild of Dr. John Porcari, a performance coach and exercise physiologist who wanted to develop an efficient yet effective routine for busy people with less than ideal time.

Here's How The Workout Works:

There are 12 different exercises included in this routine which is designed to be done without rest between sets.

For each exercise, there are 15 repetitions that have to be carried out.

The whole workout should take about 7 minutes if you work through it at a steady pace.

Doing this workout 3 times a week is all you need to see results.

The 7-minute workout will start to tone your body, increase your metabolism so you burn more fat throughout the day, and decrease stress levels.

How Many Calories Will You Burn in 7 Minutes?

The number of calories you burn depends on a few factors, including:

  • Your weight – The more mass you have, the more calories you'll burn
  • Intensity of your workout – You push yourself harder and put in more effort that makes it a more intensive activity, the higher your calorie expenditure will be.
  • Your Age –  On average, you'll burn fewer calories as you get older.
  • Your gender  – Men tend to burn more calories than women.

The 7-minute workout uses bodyweight exercises which are great for building lean muscle mass and increasing your metabolism to help your body burn fat faster.

If you do the full program three times a week, even if you make it more intensive or add weights in, you can expect to burn approximately 105 calories per session.

You might not start seeing results right away, but if you stick with it and exercise regularly you can expect to see your body change in a few weeks.

Pros and Cons of The 7 Minute Workout

Many people swear by the 7-minute workout, but it's not for everyone.

7-Minute Workout Calories Burned: Is This The Perfect Exercise Routine for Busy People?

Here are some pros and cons of the routine to help you decide whether it's right for you:

  • Only takes 7 minutes
  • Exercises require no special equipment or skill-set
  • You can do it anywhere at any time
  • It's a full body workout targeting the key areas of the body, including core and glutes
  • The exercises are simple but quite effective
  • It leaves you feeling energized and ready to take on the day
  • You can get results within a few weeks if you stick with it


  • If you're looking for an intense routine that targets specific muscle groups, this might not be your best choice. It provides a good overall workout, but doesn't target any one area particularly well.
  • Since there is no recovery period, your muscles won't have enough time to recover and grow so doing this workout too often could leave you feeling sore and not ready to work out again.


The 7-minute workout is a great choice for anyone looking for a quick yet efficient way to get in shape or stay in shape on the go.

You can do it anywhere, anytime, and it only takes 7 minutes! It's perfect if you're short on time but still want to keep up with your exercise routine.

If you've been thinking about incorporating more regular physical activity into your life but aren't sure where to start, this could be just what you need.

DISCLAIMER: This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


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